1. Spinach

Benefits

  • Defends against heart disease.
  • Protects brain function and helps neurological disorders.
  • Protects against cancer and diabetes.

Nutritional Breakdown Per Cup

Calories: 7

Vitamin E: 181% DV

Vitamin A: 56% DV

Folate: 15% DV

Vitamin C: 14% DV

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2. Salmon

Benefits

  • Can reduce systemic inflammation and the risk of developing atherosclerosis, hypertension, and stroke.
  • Increase the efficiency of various brain function, including memory.
  • Helps keep osteoporosis at bay.

Nutritional Breakdown Per Cup

Calories: 159

Vitamin B12: 74% DV

Niacin: 32% DV

Vitamin B6: B6% DV

Omega-3s: 711 mg

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3. Avocados

Benefits

  • Phytochemicals in avocados could prevent and fight cancer.
  • Promotes heart health by balancing blood lipids.
  • Helps with weight loss and digestive health.

Nutritional Breakdown Per Cup

Calories: 240

Vitamin E: 39% DV

Folate: 30% DV

Vitamin C: 25% DV

Omega-6s: 2534 mg

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4. Goji Berries

Benefits

  • Provides a high level of antioxidants that can boost the immune system and protect from inflammation.
  • Help stabilize blood sugar and fight cancer.
  • Promotes healthy skin and protects eye health.

Nutritional Breakdown Per Ounce

Calories: 23.2

Vitamin A:  50% DV

Copper: 28% DV

Selenium: 25% DV

Iron: 14% DV

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5. Quinoa

Benefits

  • Aids in weight loss and is a nutritious gluten-free alternative.
  • May help fight cancer and heart disease.
  • Contains disease-fighting antioxidants.

Nutritional Breakdown Per Cup

Calories: 222

Manganese: 58% DV

Magnesium: 30% DV

Phosphorus: 28% DV

Folate: 19% DV

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SEE ALSO: 15 Foods With The Highest Fiber

6. Broccoli

Benefits

  • Prevents premature aging, cancer, and cognitive decline.
  • Better eye health, wound healing, teeth, and gum health.
  • Detoxifies blood and helps regulate blood acidity.

Nutritional Breakdown Per Cup

Calories: 30.9

Vitamin C: 135% DV

Vitamin K: 116% DV

Folate: 14% DV

Manganese: 10% DV

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7. Almonds

Benefits

  • Helps prevent heart disease and heart attacks.
  • Supports healthy brain function and healthy skin.
  • Assists in weight loss and nutrient absorption.

Nutritional Breakdown Per Cup

Calories: 546

Vitamin E: 125% DV

Manganese: 109% DV

Magnesium: 64% DV

Phosphorus: 46% DV

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8. Beets

Benefits

  • High in cancer-protective antioxidants and contains anti-inflammatory properties.
  • Detoxifies the blood and contains anti-aging properties.
  • Supports heart health.

Nutritional Breakdown Per Cup

Calories: 58.5

Folate: 37% DV

Manganese: 22% DV

Potassium: 13% DV

Vitamin C: 11% DV

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9. Sweet Potatoes

Benefits

  • Supports weight loss and healthy skin.
  • Helps fight cancer and high cholesterol levels.
  • Promotes better prostate health.

Nutritional Breakdown Per Cup

Calories: 180

Vitamin A: 769% DV

Vitamin C: 65% DV

Manganese: 50% DV

Vitamin B6: 29% DV

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10. Tomatoes

Benefits

  • Packed with cancer-fighting antioxidants and acts as a natural anti-inflammatory.
  • Helps improve heart and skin health.
  • Protects bone, vision, and eye health.

Nutritional Breakdown Per Cup

Calories: 32.4

Vitamin C: 38% DV

Vitamin A: 30% DV

Vitamin K: 18% DV

Potassium: 12% DV

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11. Kale

Benefits

  • Promotes healthy vision and brain development in infants.
  • Supports heart health and can help prevent cancer.
  • Detoxifies the body and acts as a natural anti-inflammatory.

Nutritional Breakdown Per Cup

Calories: 33.5

Vitamin K: 684% DV

Vitamin A: 206% DV

Vitamin C: 134% DV

Manganese: 26% DV

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SEE ALSO: 16 Vital Vitamins And Minerals Your Body Needs

12. Raspberries

Benefits

  • Boosts heart health and helps with weight loss.
  • Can help manage diabetes and help prevent cancer.
  • Fights aging and eases arthritis pain.

Nutritional Breakdown Per Cup

Calories: 64

Vitamin C: 54% DV

Manganese: 41% DV

Dietary Fiber: 32% DV

Vitamin K: 12% DV

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13. Black Beans

Benefits

  • Improves heart health and contains high levels of antioxidants which can help prevent cancer.
  • High source of fiber and improves digestion.
  • Provides lasting energy and keeps blood sugar levels stable.

Nutritional Breakdown Per Cup

Calories: 227

Folate: 64% DV

Dietary Fiber: 60% DV

Manganese: 38% DV

Protein: 30% DV

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14. Cantaloupe

Benefits

  • Protects eye health, skin health, and boosts immunity.
  • Helps the body to detox, restore a natural pH, and aids in digestion.
  • May help prevent heart disease and contains anti-inflammatory properties.

Nutritional Breakdown Per Cup

Calories: 60.2

Vitamin A: 120% DV

Vitamin C: 108% DV

Potassium: 14% DV

Folate: 9% DV

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15. Artichoke

Benefits

  • Contain antioxidants that may help prevent cancer and fight cardiovascular disease.
  • Promotes weight loss and is an excellent source of fiber.
  • Helps control diabetes and improves skin health.

Nutritional Breakdown Per Cup

Calories: 89

Dietary Fiber: 58% DV

Folate: 38% DV

Vitamin K: 32% DV

Vitamin C: 20% DV

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16. Watermelon

Benefits

  • Boosts immunity, helps manage high blood pressure and improves heart health.
  • Relieves pain, muscle soreness, and prevents kidney stones.
  • Detoxifies the body and can help with weight loss.

Nutritional Breakdown Per Cup

Calories: 46.2

Vitamin C: 21% DV

Vitamin A: 18% DV

Vitamin B6: 3% DV

Dietary Fiber: 2% DV

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17. Grapefruit

Benefits

  • Promotes weight loss and can also help reduce and break down cellulite.
  • Helps boost immunity, fight cancer, and reduce the risk of stroke.
  • Enhance skin health and appearance.

Nutritional Breakdown Per Cup

Calories: 96.6

Vitamin C: 120% DV

Vitamin A: 53% DV

Dietary Fiber: 15% DV

Potassium: 9% DV

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SEE ALSO: 21 Foods High In Vitamin K

18. Asparagus

Benefits

  • Contains anti-inflammatory and antioxidant properties.
  • Nourishes the digestive tract and serves as a natural diuretic.
  • Helps prevent cancer and can help maintain a healthy pregnancy.

Nutritional Breakdown Per Cup

Calories: 26.8

Vitamin K: 70% DV

Vitamin A: 20% DV

Folate: 17% DV

Vitamin C: 13% DV

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19. Apricots

Benefits

  • Boosts the immune system by increasing white blood cell count.
  • A nutrient found in apricots can decrease pain and tumor size.
  • May lower high blood pressure, which can indirectly prevent disease, coronary heart disease, stroke, and more.

Nutritional Breakdown Per 1/8 Cup

Calories: 74.4

Vitamin A: 60% DV

Vitamin C: 26% DV

Dietary Fiber: 12% DV

Potassium: 11% DV

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20. Cabbage

Benefits

  • Boosts the immune system while fighting inflammation.
  • Improves bone strength and can reduce the risk of osteoporosis.
  • Combats chronic disease and strengthens gut health.

Nutritional Breakdown Per Cup

Calories: 22.2

Vitamin K: 85% DV

Vitamin C: 54% DV

Folate: 10% DV

Dietary Fiber: 9% DV

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21. Eggs

Benefits

  • Reduce risk of heart disease, maintain liver function, and protect brain health.
  • Aids in weight loss and improves eye health.
  • Keeps skin healthy and can help reduce risk of skin cancer.

Nutritional Breakdown Per Cup

Calories: 367

Selenium: 71% DV

Protein: 49% DV

Vitamin B12: 28% DV

Vitamin A: 23% DV

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22. Chia Seeds

Benefits

  • Prevents premature aging and promotes healthy skin.
  • Protects heart and digestive health.
  • Boosts energy, metabolism, and bone health.

Nutritional Breakdown Per Ounce

Calories: 137

Dietary Fiber: 42% DV

Manganese: 30% DV

Phosphorus: 27% DV

Calcium: 18% DV

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23. Bananas

Benefits

  • Lifts energy levels, mood, and improves digestive health.
  • Boosts brain, skin, and bone health.
  • Affordable, easily transportable, low in calories, and high in potassium.

Nutritional Breakdown Per Cup

Calories: 200

Vitamin B6: 41% DV

Vitamin C: 33% DV

Manganese: 30% DV

Potassium: 23% DV

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24. Blueberries

Benefits

  • Combats aging and boosts brain health by improving focus and memory.
  • Fights cancer, supports digestion, and promotes heart health.
  • Aids weight loss and can treat macular degeneration.

Nutritional Breakdown Per Cup

Calories: 84.4

Vitamin K: 36% DV

Manganese: 25% DV

Vitamin C: 24% DV

Dietary Fiber: 14% DV

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